Yesterday's post I wrote about getting the motivation and support needed to train for a 5K, as well as, finding some time to train. This post will be more about the actual training.
Busy moms should have a training plan that is about 9 weeks long. Each week there are 3 workouts that last about 30 minutes long. When broken down and scheduled, any busy mom can find that small amount of time in their busy weeks.
This week do a brisk mile walk. Each day try to walk further and faster.
Keep completing the same mile but add a jog interval. Jog for 1 minute walk for 1 minute.
With the same mile, change the jog/walk interval. Add more jogging time and lessen your walk time.
This week try to add length to the routine, add another half mile.
Continue with the mile and a half routine but change the jog/walk interval again, increasing the jog time, lessening the walk time.
Increase the length of run once again to 2 miles with the same jog/walk interval as week 5.
Try to eliminate the jog/walk intervals, completing to 2 miles with a jog.
Increase the length once again to two and a half miles .
Increase the milage again to 3 miles.
By the end of week 9 you should be up to a 3 mile jog. Although the 5K is a little longer, adrenaline will take you the rest of the way. As your fitness goals continue increase your speed during your workouts.